Whether you work out in the morning or later in the day, a good lunch can increase energy and stamina while providing your body with nutrients to meet your needs. The ideal is a healthy diet that covers proper nutritional values, calls for several meals daily and meets your daily caloric and nutrient requirements. Those just finishing a training session at lunchtime require protein and carbohydrates for enhanced recovery. Athletes who start their day with exercise can eat a lighter lunch as to vary their food consumption to match their activity level, but this is not obligatory if your routine encompasses at least five meals a day.
Benefits of Lunch
Breakfast is the most important meal of the day because it gets your metabolism going, which increases your body's overall performance and functioning. Lunch is essential to maintaining proper nutrient balance. Eating several times and including lunch in your day keeps your blood sugar stable and ensures consistent metabolic rates so you receive maximum performance during training and throughout your day. Athletes do have some special needs concerning lunch as many people do not get enough protein, which is essential to muscle gains, speeds recovery times and increases fat burning.
Lunch Portion
Portions should remain relatively constant for every meal; however, focusing on specific nutrients at different times can be beneficial. A typical lunch should include good carbs, fruits and/or vegetables and complete protein. One serving of protein is equal to about 20 to 30 grams from sources like lean meat, fish, eggs and yogurt. Having fruits and veggies at every meal gives you multiple vitamins and minerals, and it helps you reach five to 10 servings a day. One portion equates to one medium piece of fruit, 1 cup of leafy greens or one-half cup of chopped vegetables. Target whole-grain items for your carbohydrates or get them by doubling your fruit/veggie portions.
When to Eat
Nutrition plans that call for eating five to six times a day cater to athletes' needs. All meals should be nutritionally similar, so the stereotypical breakfast, lunch, dinner and snack titles do not necessarily apply. Eating every two to four hours is an exceptional habit, so when it comes to planning your lunch, simply go by the last time you ate. Mapping out your daily meals ahead of time helps some people know exactly when and what to include and improves the chances of sticking to your plan.
What to Eat
An athlete's lunch consisting of all major nutrients would cover all the nutritional bases. Healthy examples are Greek yogurt topped with fresh berries and an apple, or a mixed green salad with onions and tomatoes topped with oil and vinegar and grilled chicken breast. If you are just finishing a workout at lunch, you might consider a peanut better and jelly sandwich on whole-grain bread with a glass of chocolate milk. This combination provides ample protein while the fiber from the bread improves digestion. Pair that with the metabolism boost from exercising, and the carbs and sugar are no problem.
References
- "Nutrition: The Complete Guide"; John Berardi, et al.; 2009
- "The New Glucose Revolution for Diabetes"; Jennie Brand-Miller; 2007
- Stockton College; Top 5 Eating Strategies for Athletes; Kim Raring
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